HR Zone values are calculated for running. Subtract 10bpm for biking and 10-15bpm for swiming

2

3

Target HR (bpm)

Target Zone

% of Max HR

Interval Durations

Training Effect / Benefit

4

5

Low

High

Low

High

6

117

136.5

Zone 1: Recovery

60%

70%

20-40 min

Used to promote recovery after harder workouts. Generally used as the intensity for recovery runs and rest intervals.

7

8

136.5

156

Zone 2: Endurance

70%

80%

40-80 min

Used for long endurance workout and easy (early season) speed work; builds and maintains aerobic endurance.

9

10

146.25

156

Zone 3: Lactate Threshold

75%

80%

10-40 min

Used for tempo workouts. Zone 3 is usually used early in prep/base phases. Later tempo work will move to Zone 4

11

12

156

175.5

Zone 4: Vo2 Max / Intervals

80%

90%

2-10 min

Used for intervals, hill work, tempo, and fartlek work intervals. Intervals in Zone 4 will typically use a work/rest ratio of 3:1 to 4:1. Training @ (or slightly below) your Lactate Threshold (aka Aerobic Threshold) will help the body learn to recycle lactic acid during higher intensity work.

13

14

175.5

183.3

Zone 5a: Threshold Endurance

90%

94%

2-3 min

Used for intervals, hill work, and tempo work. Typically only used after some Zone 4 ground work has been completed. Zone 5 workouts are very short, as it's very difficult to maintain this intensity for any length of time.

15

16

183.3

191.1

Zone 5b: Anaerobic Endurance

94%

98%

:30-2 min

Used for intervals and hill work to improve anaerobic endurance. Intervals in Zone 5b typically follow a work/rest ratio of 1:1 Example: 20sec Sprint followed by 20sec Recovery (Zone 1)

17

18

191.1

195

Zone 5c: Anaerobic Capacity

98%

100%

:20-2min

Used for ultra short sprints. Work/Rest of 2:1 or more. Late season only. Never use same week as upping mileage